Calling all runners!
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Don't focus on speed or even time too much. I, too, will plug the C25K program. I've just finished the 9 weeks, although I still haven't ran 3 miles yet, and take little walk breaks here and there, but hey, at least I'm getting out there! Remember, no matter how slow you go, you're still lapping everyone on the couch!!! When I first started, I had issues doing 30 seconds, and now I can do a mile or 2.0
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I'm not afraid of just walking more than running lol. But I do want to build up to where I am running more than walking. I kinda dread running tonight cause I am sore. I wasn't this sore yesterday. I figure that I will try running every other day. I'm hoping that I can do the same as I did Tuesday but honestly with how sore I feel right now, I don't know if I will be able to. I'm going to try though lol. I'm sore in places that I didn't even know gets worked out while running. For example, my stomach, inner thighs and outter thighs hurt. My lower back is a little sore too.
I've been running for almost two years now and I can tell you that the first 6 months are the hardest- mentally and physically. I can't even begin to fathom how much Icy Hot I went through in those months, but it's totally worth it. Once your body gets into the swing of things, you won't be nearly as sore or as stiff except for when you push your mileage and/or pacing. Your stomach is sore because your abs are activated when running, they help hold you upright (that's why it's so important not to slouch forward when you get tired). The same goes for your lower back. And your thighs are sore because of motion and helping carry your body forward.
I used to wake up and be stiff as a board on days after I ran 2 or 3 miles. Now, I can do 6 miles and wake up fine the next day. it's all about getting your body used to the routine. And from your positive outlook, I say you've totally got this running thing in the bag!
If you ever want to chat about it, feel free to message me! best of luck!!0 -
I'll repeat what others have said:
- Get fitted for a great pair of running shoes at a running specialty store.... best advice ever!
- Start slowly... don't try to go all out and run at 6mph... If you are too winded, slow down.... walk....
- Follow the Couch-to-5K (C25K) training plan.... it really work-s!!!
- Sign up for a 5K 2-3 months out. I did C25K last fall, and the week after I finished I was running my first 5K!!! Now I'm training for my first 1/2 marathon. I started just like you.
- Don't try to run every day... you're more likely to get injured. Start with 3 days a week and then work toward consistently running every other day.
- If you are on Facebook, LIKE pages such as C25K, Runner's World, Active.com.... they all post some really great articles for beginning runners!!!
Other than that... try to enjoy yourself!!! :-)0 -
Definitely don't run everyday. I do 4 to 5 a week, and on my off days I go to the gym for some strength training or just go and do some swimming so I can ease my muscles with that and then hit the hot tub. Go at your own pace, I found that I liked the control myself of the block by block because I control it. But I have used the app on my phone for couch to 5K. I also use Map my Run to keep track of what I do and it's awesome because I can see how much I'm progressing every day, which I can't stress is soooo important when you feel that you don't know if it's doing anything...lol0
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Definitely do some research and find a beginner training program to get you started. Most of them have run-to-walk ratios to follow, that really helps. Don't run every day, you might hurt yourself until you build up your joints and shins. And don't forget to try some alternate cardio activity too (swimming, elliptical, spin or cycling). Anything like that will help you build cardio stamina so you can run longer. And try to find someone or a group to go with; I take classes at my gym and my friends/teammates in there are always encouraging and supporting each other! It really helps with the motivation.0
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New as well! I got great shoes yesterday fitted at a small running store and ended up on a late night walk with my son that is home on his post-deployment leave and he had me run intervals. It was hard and he kept telling me I think too much but I did it! Thanks for the suggestions from everyone - especially the couch to 5K program.0
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I hear what you're saying loud and clear.. (feel free to check out my profile and add me as a friend).
Personally speaking -- if you want to get in shape and lose weight, nothing is better than running. On the flip side - when you're overweight and just starting out -- man, oh man, does it ever take a toll on the body. This is good (and bad). It's good because putting your muscles under this type of durress causes them to repair themselves and in turn, keep burning residual calories after your run is done and even while you sleep. It's bad because ... well, your joints (ankles, hips, knees) are taking a much more significant pounding than if you were just walking. Not to mention the soreness.
You have to tell yourself -- it will get better... Because it does ;-) Also, don't get discouraged if you have to walk. Running / walking in terms of calories burned is a distance function. So, if you walk three miles or run three miles, the caloric output is basically the same.
Make sure you get plenty of rest (and sleep), as well as mix in some cross training -- elliptical, biking, swimming as this will take some pressure off your joints and allow you to keep your legs fresh.
When I would start getting myself back in shape - I noticed that my cardio conditioning would return around 3 weeks after the first day I started working out. My legs, usually took close to 6 weeks before I didn't really experience any soreness or discomfort. I was running a little longer, but I think this would generally follow suit in your case.
Best of luck!0 -
Different stuff works for different people, what works best for me:
- Before run warm up is walking then faster walking and then running / jogging
- No food before running, not too much water either (as I don't want to end up with toilet problem)
- No food for at least 1 hour after workouts (running and strength), after workout food is usually 40% protein, 40% fat, 20% carbs
- Interval training such as couch to 5k made me a better runner
- Also don't eat sweets in the afternoon/evening, they might make your stomach bloated in the morning (if you do morning runs)
- Good music you can sing along too helps a LOT (even if you're not actually singing along)
EDIT: music added0 -
I'll let you guys know how it went tonight after my walk/run. My daughter has a 5k fundraiser at her school soon and she wants us to run in it!
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I'll let you guys know how it went tonight after my walk/run. My daughter has a 5k fundraiser at her school soon and she wants us to run in it!
Sweet! Let us know. And doing things with our kids can be great motivation.0 -
Ok so why do I feel nervous about going for my run in about 30 mins?! I think it may be cause I'm thinking "what if I can't even do as much as I did 2 days ago and what if the soreness gets worse while I'm out there." I'm going for my run, there's no doubt about that and I am going to push myself to atleast do as much as I did 2 days ago. We'll see lol!0
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I am probably repeating but c25k for sire's I completed it this summer and have already one 5k, have a 10k on Sept 30 and another 5k in October!0
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You've gotten some great advice! I just wanted to say great job!! Taking the leap into a new territory is tough, great job for deciding to do it!0
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Different stuff works for different people, what works best for me:
- Before run warm up is walking then faster walking and then running / jogging
- No food before running, not too much water either (as I don't want to end up with toilet problem)
- No food for at least 1 hour after workouts (running and strength), after workout food is usually 40% protein, 40% fat, 20% carbs
- Interval training such as couch to 5k made me a better runner
- Also don't eat sweets in the afternoon/evening, they might make your stomach bloated in the morning (if you do morning runs)
- Good music you can sing along too helps a LOT (even if you're not actually singing along)
EDIT: music added
I definitely agree with most of this! Except I usually have a green protein smoothie or a high protein snack.0 -
As others have said:
*new running shoes from a running store - get fitted
*C25K
*don't forget strength training, especially your core (runners often have weak core muscles)
2 years ago I started with C25K and have completed a half and a full marathon. I have also had my fair share of injuries (stress fractures in both tibias). The most important thing to avoid injury is to LISTEN TO YOUR BODY and DON'T OVERTRAIN (<-my problem). Definitely take at least a day off between runs. Progress slowly.
As far as food, I usually run first thing in the morning and don't eat anything, unless it's a long (over 8 mile) run. For those, a slice of wheat toast with PB and sliced banana and half a cup of coffee is all I have.0 -
Another vote for c25k! I went from being a complete non-runner to being able to run a 5k without stopping! And I'm still going. I used to HATE running, probably because I always tried to do too much too soon, or because it was required in high school PE or whatever.
Now I look forward to my runs! Google the program, download an app if you've got a smart phone (I used c25kFREE by Zen Labs, worked great!) and go for it.0 -
I started running using the C25K program. I also found that it really helped to stretch before and after.0
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I would highly recommend couch to 5k. After doing that programme I really feel like a runner.0
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Just keep running! Run, walk, run, walk....eventually your runs get longer and your walks get shorter. It gets easier and you will feel so strong!0
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I started running in march of this year..... Try intervals..... trust me it works.
I'm currently training for a half marathon. I'm running 2-3 days a week plus long group runs on Saturdays..... (and I'm doing strength training too)..... I make sure to get up at least 2-2.5 hours before to eat.... This way my food has time to digest/settle, and I can get the going to the bathroom part out of the way (not such a big deal if you're running on a treadmill or close to home and can go potty, but we're running a battlefield and there's no potty in sight other than woods which I don't want to use)..... I have been having oatmeal with protein powder and some canned pumpkin.... and an egg white scramble. It's not too heavy, it really sticks with me..... for the longer distances I've started using gu's after to help me not feel so exhausted and help replenish me.... they totally work. Will be incorporating gu into my runs as they get longer as well.0 -
- Shoes fitted properly!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
- Get some leg strength by doing squats, lunges, leg lifts, and crunches. Avoid injuries!!!!!!!!!!
- If you can't walk the distance, don't try to run it. Walk a mile, walk/run a mile, then move on when you have that.
If you can get to a mile, then I recommend C25K.
I eat a banana, cottage cheese or yogurt. About a 1/2 cup - oh, and coffee!0 -
Ok so I just started running last night and I want to get some advice on becoming a runner and some good tips! I want to avoid shin splints and lower leg/foot pain. Also want to know what's the best snack to have before a run. I want to lose weight but I also want to build endurance. When I ran last night, well maybe I should call it walking with a small amount of jogging, I couldn't last long! I walked for 4 1/2 mins and then ran for about 30 seconds. Seriously.... 30 seconds is all I could run without feeling like I was going to drop! It took me about 4 mins to get my breathing under control! I was out of breath pretty much the whole time! I know that I am a beginner and that it's going to take some time to build up to running more but I was just wanting to get some tips on running and all. Also, I was wanting to know if there is any beginning runners group on here.
take it easy don't do more than a mile at first and I would sujest buying a heart rate monitor try keeping your heart rate in between your high and low zones and dont max out your heart rate more than once a week. If you do you will reach a point where nothing you do will help you get any faster. After 2 weeks try for 2 miles. Then add 1 mile after another 2 weeks. Never run more than 10 miles more than once a week. For a good book try getting Heart rate training for dumbies its a great book0 -
also in Walmart over by the Icey Hot is a thing that looks a lot like deoderant It has ice cubes all over it buy that stick it in the freezer and rub it on your knees if they start to hurt. Oh forgot to mention try cross training you don't want to run back to back and DO WEIGHT training as well yes to runners is a nasty word but it really helps0
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Just finished my second day of this walk/run training. I pushed myself to do the same as I did 2 days ago and I got through it! It was tough and my lower legs hurt (in the back of my lower leg between my calf and ankle) BUT I did it! Thank you all for your kind words and advice! 0
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Just finished my second day of this walk/run training. I pushed myself to do the same as I did 2 days ago and I got through it! It was tough and my lower legs hurt (in the back of my lower leg between my calf and ankle) BUT I did it! Thank you all for your kind words and advice!
Congrats on starting out, be careful, you will get addicted.
Push yourself, but not so hard you injure yourself. Your pain is in your achilles tendon area. Not a big deal, but be sure to let it recover.
There are only 2 or 3 things that you really need to think about as a beginning runner.
1) Shoes, shoes and shoes
2) Go slow, both in terms of pace and building distance (c25k is the right program for this), keeping it slow and building will get your improvements faster than you can imagine.
3) Don't worry about running faster or further each and every time. As much as you want it to, it won't work that way anyhow, sometimes runs just suck. Enjoy each run for what it is as opposed to stressing about what you want it to be.
Eating strategies you don't really need to worry about just yet. You are not running far enough to need the fuel for the workout or to recover. Intervals and speedwork is also something that will help you, but only once you have an aerobic base, right now the slow steady building of that base should be your focus.0 -
Got real bad leg pain/shinsplints after week 1 of Couch to 5k but your post and all the replies here has encouraged me to do some exercises and have an ice bath so I can get out there and give it another shot today.
I never imagined in little over a week, I would be anxious to get back to running.0 -
I may be the only person who was not impressed with the C25K program...I became bored with it really quick!
Apps the help me run:
Sports Tracker
Zombies, Run!
However, the BEST motivation I have had with my running over the last 18 months has been signing up for races! Since March of 2011, I have done 9 different 5K races and a 10K race. I am currently training for my first Spartan Sprint in Dec and my first half marathon in January! :bigsmile: Triple bonus motivation if you can find a race where everyone gets a finisher's medal! (check out my pictures...I love medals, haha)
Listen to your body while you are out there. You are already mentally in the game because you WANT to be running. What bothered me about the C25K program was following a machine's recommendation of when to run and when to walk. I didn't like that. I would hit the treadmill or the trails and I would walk/jog/run as I felt I wanted to. When I first began, I had to stop jogging after 30 seconds because I thought I was going to die.
I can now run for 30+ minutes :bigsmile: I follow interval training (walk/run/walk/jog/walk/run) to increase my endurance, much like the C25K program, but I decide when I walk/run/jog based on what my body is telling me.
So far, I am 100% injury free and I continue to make progress.
Oh, yea...and I've lost 30+ lbs in 6 months with it
Now what are you waiting for? Go sign up for a race!
Edit: I wanted to also mention that I was 265 lbs for my first 5K and I walked a majority of it but I will never, EVER forget the feeling of crossing that finish line and having a medal placed over my head. It might just be my favorite moment of my entire life! Feel free to add me for support, motivation, and someone to be cheesy excited with as you progress in your running!0 -
However, the BEST motivation I have had with my running over the last 18 months has been signing up for races! Since March of 2011, I have done 9 different 5K races and a 10K race. I am currently training for my first Spartan Sprint in Dec and my first half marathon in January! :bigsmile: Triple bonus motivation if you can find a race where everyone gets a finisher's medal! (check out my pictures...I love medals, haha)
Right on! The Spartan races are a fabulous way to keep yourself motivated -- it's a well deserved finisher's medal 0 -
Got real bad leg pain/shinsplints after week 1 of Couch to 5k but your post and all the replies here has encouraged me to do some exercises and have an ice bath so I can get out there and give it another shot today.
I never imagined in little over a week, I would be anxious to get back to running.
I'm glad that it is encouraging you! I get bad leg pains too BUT what I noticed is that if I don't push myself too much or for too long and I give myself a day of rest inbetween, it helps. Stretching afterwards has helped some too. I hope it contuinues to help! I'm actually excited about being able to run and build up more endurance. This site is great cause there is some good motivation on here and advice! 0 -
I may be the only person who was not impressed with the C25K program...I became bored with it really quick!
Apps the help me run:
Sports Tracker
Zombies, Run!
However, the BEST motivation I have had with my running over the last 18 months has been signing up for races! Since March of 2011, I have done 9 different 5K races and a 10K race. I am currently training for my first Spartan Sprint in Dec and my first half marathon in January! :bigsmile: Triple bonus motivation if you can find a race where everyone gets a finisher's medal! (check out my pictures...I love medals, haha)
Listen to your body while you are out there. You are already mentally in the game because you WANT to be running. What bothered me about the C25K program was following a machine's recommendation of when to run and when to walk. I didn't like that. I would hit the treadmill or the trails and I would walk/jog/run as I felt I wanted to. When I first began, I had to stop jogging after 30 seconds because I thought I was going to die.
I can now run for 30+ minutes :bigsmile: I follow interval training (walk/run/walk/jog/walk/run) to increase my endurance, much like the C25K program, but I decide when I walk/run/jog based on what my body is telling me.
So far, I am 100% injury free and I continue to make progress.
Oh, yea...and I've lost 30+ lbs in 6 months with it
Now what are you waiting for? Go sign up for a race!
Edit: I wanted to also mention that I was 265 lbs for my first 5K and I walked a majority of it but I will never, EVER forget the feeling of crossing that finish line and having a medal placed over my head. It might just be my favorite moment of my entire life! Feel free to add me for support, motivation, and someone to be cheesy excited with as you progress in your running!
Girl you are making me want to do races now lol! I can't wait to be able to run for 30+ mins without stopping! 0
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